Written by performance dietitian Nathan Diaz MS, RDN

IG: @nate_thechefboy_rd

I’m sure most of the people reading this have, at one point in their lives, traveled somewhere. Whether you are traveling for business or pleasure, even the most experienced traveler can have a hard time keeping their nutrition in check. This can be difficult, especially if you are trying to meet any type of health and fitness goal. Disrupting your routine is the for sure way to mess up your progress, unless you know how to adapt and conquer.

Most people use vacation or business travel as an excuse not to stick to their nutrition goals. They tell themselves, “I’ll get back on it when I return”.

NEWS FLASH: It becomes extremely difficult to come back and get back into your routine after being off of it for days, or weeks.

It doesn’t have to be this way. I’m going to share with you FIVE nutrition strategies you can use on your next trip to help you stay in line with your nutrition goals.

**Side note: If you are on a restrictive meal plan, then you most definitely will not go back to that way of life. If you are following a plan that allows for food freedom, then traveling shouldn’t break you or your progress.

  1. Plan Ahead

Locate grocery stores and restaurants that have foods that align with your nutrition goals. You can go and purchase healthy snack options so you aren’t stuck going to the nearest convenience store loading up on junk.

  1. Pack your own snacks

This becomes extremely valuable when waiting at the airport, or in flight. Most airlines offer sub-optimal snacks that only make you hungrier. Remember a good snack includes protein and a high fiber carbohydrate source.

  1. Pick 3 healthy non-negotiables

Choose three REALISTIC healthy goals that you know you can stick to. Examples of this are, “I will eat a side salad with every meal”, “I will drink 80oz of water daily while on this trip”, “I will go for a 3 mile run every morning”. This will be small victories that you will take back with you home.

  1. Stay Active

If you do not have access to a gym, or your hotel’s gym is limited, do other non-exercise activities to burn extra calories. This can be going on a walk with your loved one, a hike with your buddies, taking the stairs instead of the elevator every time, or doing active excursions wherever you are traveling to.

  1. Be Mindful

You don’t have to go our searching for the healthiest food in the neighborhood, BUT don’t get caught up ordering the highest calorie foods either. All this does is make you feel lethargic and will disrupt the good progress you have made up to that point.

So let me ask you a question. What if you could move closer to your goal while on vacation? What if you are a constant traveler for business and you could still see those gains you worked so hard for? If you are interested in making this happen, fill out this online coaching application and let’s figure out how to make this possible for you!